SW active -wednesday

Wednesday Skills (Non-Fatigue)

A1. Hollow to Superman Kip Practice x 5 sets, 10 sec

A2. Skin the Cat on the Rings Practice x 5 sets, 10 sec – https://www.youtube.com/watch?v=O3E7i37B6nc

A3. Double Unders, 30-60 sec x 5 sets, 1 min

B. Handstands/Handstand Shoulder Taps 5-10 reps x 5-7 sets

*scaled – https://www.youtube.com/watch?v=2_s4vIT-3D8


One Arm Hang KB Split Clean. One Arm Hang KB Snatch. One Arm OH KB Forward Lunge. Turkish Get Up x 5 sets/arm – rest 30 sec b/t arms 

 – https://www.youtube.com/watch?v=BAiE7naA3JU

*the goal is to work to your heaviest complex unbroken – but start light to get the movement down

D. AMRAP in 10 Minutes:

30 sec FLR on Rings – goal is hands turned out like top of Rings – we need to ALL get good at this for bicep/tricep lockout strength

20 sec Hang from Pullup Bar – Holding Hollow

10 Plank Shoulder Taps – https://www.youtube.com/watch?v=qGVomxz_QAc

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